Training for Travel with Personal Trainer Terri Truman

RICE is Nice!

I had my doubts that if spring would ever come, but finally it has arrived. Albeit on its own terms!

As we take our workouts from the gym outside into the fresh air, our activities become less structured and more demanding. These increased activities bear increased potential for injury. Musculoskeletal injuries such as sprains, strains and the resultant inflammation are common in most sports endeavors, and how to effectively deal with an injury is an important bit of knowledge that all athletes should possess.

Always be prepared with the proper supplies when taking part in outdoor activities.

That’s where RICE comes in. RICE stands for Rest, Immobilize, Cold and Elevation. This principle is used immediately after an injury occurs to minimize the amount of swelling. This is IMPORTANT, because if swelling can be controlled right away, the recovery period will be reduced significantly and that means you can return more quickly to your favorite summer pursuits.

To be prepared for possible injuries carrying

Medical Kits, like BAI’s pelican cases, is always

a good idea!

If you’re injured, stop what you are doing. If you’ve twisted your ankle or tweaked your knee, get off your feet as quickly as possible to avoid further injury. The faster you can take the load off, the quicker your recovery.

Immobilizing with a light compression bandage may be helpful to avoid further swelling. An ACE elastic bandage is one that we use, but I am sure there are many different types available over the counter.

Get ice on the affected area as soon as possible. If you don`t have ice or ice packs, a bag of frozen peas can be your best friend. Do not apply the ice directly to your skin; rather place a tea towel or something similar on your skin, apply the cold for 20 minutes, then remove and wait for the skin to become normal temperature before reapplying. If possible, reapply 3 or 4 times within the first 24 to 48 hours.

Try to elevate the injured area above the level of the heart unless that causes you pain.

What I’m talking about here are uncomplicated everyday minor sprains and strains. Seek immediate medical attention for head injuries, broken bones, excessive bleeding or any other injury that could be more serious or life threatening. Finally… don’t be a hero: persistent tenderness, pain and swelling may indicate more extensive joint or tissue damage, which means a trip to the doctor is in order.

Medical attention for serious injuries is essential!

If you take care of yourself you will be back out there doing the things you love to do in no time. Now, please excuse me… I have to go and ice my knees…

See you out there!

Taking care of yourself will ensure many years of amazing adventures! Here’s Terri enjoying herself along the trails of Kilimanjaro in 2012!